Sunday, March 1, 2009

More Achilles-related Reflections:

After laying off of any running for over a week, and only doing cross-training (elliptical trainer and cross-ramp) I'm now ~85% healed from my right Achilles tendonitis!
With the benefit of hindsight I realize better the importance of a gentle stretch being incorporated into my regular routine - as well as to help recover from this condition. The type of stretch that is working best for me is to place both my feet on a 6" elevated platform, then while standing allowing my heels to drop naturally - thereby stretching the Achilles tendons. I work hard to not overly vigorously push down my heels, and I discontinue on incurring any pain. I've been successful with two repeats of two-minute stretches, done immediately following a non-impact cross-training work-out to warm-up my muscles / tendons and increase my blood flow. I also realize that in the initial day(s) following development of the tendinitis - where my walking gait is affected via a clear 'limp' and I feel the Achilles tendon pain I take an anti-inflammatory (Ibuprofen) and apply ice directly to the Achilles tendon in order to further reduce inflammation.
Bottom line that works for me is to NOT stop exercise - since a case of tendonitis might take two-weeks to fully heal and as cessation of exercise for this duration would severely compromise training and fitness. Instead I attempt to maintain my cardiovascular fitness via the elliptical trainer and/or the Precor 'CrossRamp' machine - or biking or swimming (though I'd worry more about degradation of running-specific fitness since swimming is more of an upper-body activity). Achilles tendonitis as just another challenge which with good treatment, and avoidance of the HUGE temptation to run on before the condition is fully healed - can be easily overcome.

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I am neither a doctor nor a coach. Consult with one before you engage in any training activity. Any information taken from this blog is at your own risk. By reading this blog there is an implied agreement that you will not hold the author liable in any manner.